Hitch Fit Living Magazine Volume 2 - September/October 2015 | Page 25

While adults need to eat breakfast to perform their very best, we must not forget the importance of children also having a proper breakfast for their growing bodies and beautifully developing brains. For children, it may even be more important that they eat a nutritious breakfast for this reason. Many children will respond positively when given healthy breakfast options instead of sugary cereals and high calorie pastries. Some studies even indicate that children who have breakfast concen\trate better in school, are often times on time and not absent from the classroom. How breakfast can impact your fitness goals. Having a healthy breakfast is a great idea, no matter when you work out. Whether you're doing strength training, cardio or yoga, you still need a wholesome breakfast. If you work out in the morning, your body hasn't consumed anything for 8-12 hours. Having a breakfast full of clean protein, carbohydrates and fat will ensure that your muscles start repairing themselves faster and more importantly get your day off right by providing the energy needed through the rest of your day. Some people believe that exercising on an empty stomach will help them lower their body fat. While studies have mixed reviews, exercising on an empty stomach doesn’t mean you are actually speeding up your metabolism and to be honest since you don’t have adequate carbohydrates to power you through a long intense workout, you may be doing yourself more of a disservice than if you were wellfueled. In all cases, eating breakfast has been proven to improve concentration and enhance overall mental and physical performance, while even boosting your memory and mood. Ensure you are getting this meal in for optimal performance. How to make healthy breakfast choices. Ideally, your morning breakfast should provide you with carbohydrates from a whole grain source, fiber in the form of a small fruit and/or vegetables, a protein source from eggs, lean meats, or a limited variety of dairy (i.e., greek yogurt, cottage cheese) and healthy fat from avocados, essential fatty acids, or nuts. Try to avoid drinking your calories, but every so often fresh natural juice is acceptable instead of a morning fruit. Do not be afraid to get creative with breakfast. The more variety in your morning diet, the better as it will help you not to become bored and choose fast empty calorie options. You can create whole grain breakfast burritos, muffin quiches, self made protein bars or muffins. The possibilities are endless!